230217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict pull-ups

5 Strict ring dips

10 Hip extensions

10 Steps spiderman lunge

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

9 Deadlifts 70/45kg

12 Push-ups

15 Kettlebell swings 24/16kg

Performance

PERF: Bench Press (2)

Find a heavy double for the day. If it becomes a grind, call it.

PERF: Metcon (Time)

5 Rounds for time:

12 Pull-ups

9 Dumbbell deadlifts 22.5/15kg

7 Dumbbell hang squat cleans

5 Dumbbell push press
For the deadlifts, only one head of the dumbbel has to touch the ground.

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